Tuesday, September 27, 2011

3 Tips for Eating To Lose Weight

Eating to lose weight is a little different than a regular eating plan that you will have each day. Why? Well, I have found that when you want to lose a little bit of weight you have to trick the body into moving out of the comfortable zone its been in. When you have a lot of weight to lose and start making better choices in your life about food and exercise, well, you usually will see weight loss pretty quickly. In other cases, your body is so comfortable it won't budge, and you have to wait a bit on your new plan and then you will start to see it working. I have seen many different things. The top thing I notice always is it has to do with what you are eating and how much of what you are eating. Also, if you are eating the same amount that you did when you were really active and now your not doing the same amount of activity each day, well, you could gain weight, or not lose what you want. So, you see it is a blend of these things together that will help.
So, lets say you have had your Dr. check up and you know you don't have a medical issue that is working against you, I get this, I have hypothyroidism and I know how it can be hard to lose those extra pounds for sure.  So if you are clear and are ready then take these tips in to consideration and be on your way! You may have heard them before, but are you doing them and staying consistent with them long enough for them to work??

1. Drink enough water through out the day and Avoid sodas and juices with empty or sugar loaded calories. This tip alone can help you to start to lose weight. When I run challenges, I always say, NO Soda!! Get off it now and see the difference in your body and your mind. Yes, your mind, you will start to feel less foggy and more clear, well, you may get a headache from going without, but it will get better.
Follow these guidelines: As soon as you wake up drink a glass of water, before every meal have a glass of water, and during a workout have water. Before you know it your on your way to staying hydrated and moving your system into seeing good results. (Yes, a cup of coffee is OK or some green tea, decaf and organic is best.)

2. Follow a meal plan that is balanced with protein, carbs and healthy fats.

Sample Meal Plan:
Eat every 4 hours! Keep it simple. Balance your foods together!
I give you an example of what I eat in the Eating Clean TAB above, please feel free to check it as well.
Meal 1: 4 egg whites with 1 cup of Oatmeal

Meal 2: 5 ounce chicken breast (palm sized) with tomato salad

Meal 3: 1 cup of Greek Yogurt and blueberries

Meal 4: Shakeology with black cherries.

Meal 5: 5 large shrimp and unlimited leafy salad with raw broccoli and raw cucumber

Meal 1: Omelet from 4 egg whites, 1/2 cup chopped broccoli, 1 oz of low fat mozzarella cheese with 1 slice of Ezekiel bread

Meal 2: 3 oz of Tuna with 1 cup of Hummus and tomatoes

Meal 3: Shakeology with 1 cup of water, 1/2 cup of soy milk or low fat milk. and 1 cup of Strawberries frozen

Meal 4: 5 oz Chicken Breast with 1 cup of Green Beans and 1 cup of brown rice

It depends on how many meals you get in a day and how active you are, if you spread your meals out every 3-4 hours you should be good.

3. Move it or gain it! Yep, that's right, move it or lose it is what we usually say for certain things, but in this case I say move it or gain it. You need to get in exercise each day, find what you like, or just understand that you have to start something and hopefully you can make a mental switch in your brain to tell yourself that the fact that you don't like it isn't an excuse to not do it. You are worth more than that, what are your goals, what do you want in life, why do you want to be healthier??? Ask, yourself this, and answer yourself. Write it all down and then go for a walk, put in a DVD like P90X or Turbo Jam, go to the gym, do something to get your body moving!! See Tom's before and after picture to the left, and he is now starting on his next goal. Staying determined is part of it.


Keep this tips as a daily reminder of how to keep going. They are great tips for you to maintain a healthy weight as well! Because after all when you lose you may be able to adjust a bit here and there, but if you put the weight right back on by going back to old habits, then you have to start all over again. Stick to the healthy habits for life!!

Heres to you! Love Life, Laugh as You Live and Stay Fit!
Dani Laux